Susanne McAllister Wellness & Inner Connectionhttp://susanne-mcallister.com
Release menopausal symptoms and weight gain naturally to feel like yourself againSun, 13 Jan 2019 09:06:33 +0000en-UShourly1https://wordpress.org/?v=5.0.3http://susanne-mcallister.com/wp-content/uploads/2017/12/4-100x100.jpgSusanne McAllister Wellness & Inner Connectionhttp://susanne-mcallister.com
3232Mental Fog during Menopause and a great supplement that can help youhttp://susanne-mcallister.com/2019/01/13/brain-fog-during-menopause-and-what-helps/
http://susanne-mcallister.com/2019/01/13/brain-fog-during-menopause-and-what-helps/#respondSun, 13 Jan 2019 09:06:28 +0000http://susanne-mcallister.com/?p=1114This is truly something that I did not expect to happen to me. One day when I was near burnout and also perimenopausal, I could not even remember my house number. I thought I was having towards Alzheimers and was really scared. I also felt...

]]>This is truly something that I did not expect to happen to me. One day when I was near burnout and also perimenopausal, I could not even remember my house number. I thought I was having towards Alzheimers and was really scared. I also felt very embarrassed and was hiding how I felt from my family. Menopause can have many adverse health effects on the body and on the mind. In some women, it can cause such a decline in cognitive function that they experience what is known as “mental fog” or “brain fog”.

When you suffer from mental fog, you are often irritable, you experience mood swings and emotional upset, and you find yourself forgetting things. You may even begin to worry that you are suffering from Alzheimer’s disease, like I did.

Fortunately, these symptoms, including memory loss and mood swings do not mean you are more likely to come down with Alzheimer’s disease at a later point in your life. In most cases, once you go through menopause, the brain fog lifts and you feel normal again. There are so many things you can do that are natural to help yourself just as I did. This is what I am teaching my clients in my coaching programs these days. Once your hormones are balanced and you are taking the right supplements tailored just to you, have also managed your stress successful and found the Joy of Movement for yourself, your cognitive function will return! Promise!

About Menopause

The average age at the time of menopause is 51 years of age; however, normal menopause can occur as early as age 40 or as late as age 59. It is defined as having a cessation of any type of menstrual bleeding for 12 consecutive months.

Prior to that time, you may have irregular periods associated with other symptoms besides brain fog, including hot flashes, night sweats, irritability, loss of libido, and vaginal dryness.

Let me explain what happens to your Brain during that time. Brain fog is usually the result of declining hormones normally produced by the ovaries. Progesterone is usually the first hormone the ovaries start to fall back on. Low levels of progesterone are linked to irritability, mood swings, and brain fog. Progesterone is usually a calming hormone so, without it, you often experience a lack of sleep, which contributes to daytime brain fog.

Testosterone levels are the next to go. Without testosterone, you can feel a decrease in libido and symptoms of depression. The adrenal glands and the ovaries still make some testosterone but the amount it makes is much less than before menopause.

The last hormone to decline in menopause is estrogen. A lack of estrogen can lead to poor energy levels, headaches, mood swings, dizziness, depressive symptoms, and mental confusion. This is usually when most menopausal women feel at their worst because the physical symptoms are especially associated with estrogen loss, including hot flashes, night sweats, and vaginal dryness.

The Role of Estrogen in the Brain

Estrogen is an important aspect of the signaling system of the brain and helps augment attention, language abilities, memory, mood, and other processes normally accomplished by the brain. This is why brain fog occurs during menopause because the brain no longer has estrogen to fill up its estrogen receptors.

Estrogen has also been found to elevate the levels of acetylcholine in the brain. Acetylcholine is a brain neurotransmitter that causes an increase in the blood flow to the brain’s tissue. A lack of estrogen means a lack of acetylcholine, which in turn may mean the blood flow to the brain is disrupted, leading to brain fog.

Defending yourself against Brain Fog

While it may be unclear, as to why menopause leads to brain fog, there are some things you can do to take care of your brain during this sensitive time. For example, stress reduction may be important in preventing mental fog associated with menopause. I teach Mindfulness to my clients and have found that highly effective.

Stress can cause an imbalance of the major reproductive hormones, namely estrogen, progesterone, and testosterone. It can also cause an increase in the levels of cortisol, which affects your ability to sleep. A lack of sleep can lead to mental fog during the day. Why not join our 5 day FREE Sleep better through Menopause Challenge

According to the author of The Wisdom of Menopause, there are ways to protect the brain against brain fog that do not require hormonal therapy. This includes eating a healthy diet that is high in antioxidants, which scavenge for oxygen free radicals that can cause damage to delicate brain cells.

In addition to eating plenty of fruits and vegetables, you also need to stop smoking, decrease alcohol consumption, and limit the amount of aspartame in the diet.

Supplementation with pregnenolone can also be helpful. Pregnenolone is the precursor hormone to several neurotransmitters in the brain and is a major building block for other hormones of the body, such as estrogen, progesterone, testosterone, and DHEA.

Pregnenolone, when taken in supplement form can increase mood, decrease problems with sleep, improve cognitive function, and maximize memory, decrease stress, and control inflammation in the body. I like this Bioidentical Pegnenolone, please check the link and have a look but make sure that you speak to your Naturopath or Integrative Health Professional before starting this supplement to see if it is right for you to take it.

]]>http://susanne-mcallister.com/2019/01/13/brain-fog-during-menopause-and-what-helps/feed/0The Emotional Impact Of Menopause and three things you can do today that really helphttp://susanne-mcallister.com/2019/01/11/menopause-coach/
http://susanne-mcallister.com/2019/01/11/menopause-coach/#respondFri, 11 Jan 2019 02:05:41 +0000http://susanne-mcallister.com/?p=1107by Susanne McAllister The wide fluctuations in hormones during menopause do not just affect the physical body. They affect the brain and emotions as well. Things like mood swings, depression, and anxiety are common symptoms seen during the menopausal years and it can sometimes reach...

The wide fluctuations in hormones during menopause do not just affect the physical body. They affect the brain and emotions as well. Things like mood swings, depression, and anxiety are common symptoms seen during the menopausal years and it can sometimes reach debilitating proportions. You can have increasing crying spells and irritability that can have an effect on you and those around you.

Ask my family about that and they will probably agree with you for sure.

According to the American College of Obstetricians and Gynecologists, the continual alterations in hormone levels during the menopausal years can have a negative impact on emotions so that some women are left feeling depressed, anxious, and irritable.

Estrogen and progesterone receptors are located in the brain as well as the body so that it is natural to assume that mental and emotional changes will affect the body during times when the hormones fluctuate.

The Decline in Hormones and Emotions

Several years before the onset of menopause, the ovary begins to lose its ability to make estrogen and progesterone. This doesn’t happen steadily and the hormone levels will fluctuate. Because there are estrogen and progesterone receptors in the brain, things like cognitive functioning and emotions are strongly affected.

What happens in the brain when the hormones decline is a disruption in the biochemical cascades that make up neurotransmitter pathways, such as the serotonin pathway, the norepinephrine pathway, and the GABAergic pathway. These are brain pathways strongly associated with mood and emotions.

The final result of the disruption of these pathways includes depressive symptoms, mood swings, and even tempers tantrums. Even women who are normally mentally stable will experience emotional highs and lows that are unrelated to what is going on around them.

The ovaries sometimes produce too much hormones and, at other times, they produce too little hormones. All of this affects the brain and its neurotransmitters.

Many women in the perimenopausal and menopausal years feel like nothing in life makes sense. One minute they find themselves crying uncontrollably while the next, they feel extremely angry for no reason. There can be an increase in premenstrual syndrome in the perimenopausal years as the ovaries struggle to make up for their age-related decline.

What to do about Menopausal Mood Swings

The first thing you need to do when experiencing perimenopausal emotional changes is to recognize that this is a normal physiological process and that you are not going crazy. You may feel and act crazy at times but this isn’t permanent and soon you will return to a normal state.

I host a free menopause support group that is full of women going through the same, that are supporting each other with a bit of humor and tips for each other every day. Come and join us and get through menopause as naturally as possible. Just click on this link Menopause naturally support group

In the meantime, here are 3 things you can do to combat these changes.

Meditation.Things like meditation, guided imagery, yoga, tai chi, and qi gong can all reduce stress, which will have a positive effect on your emotions. Meditation especially can reduce your perception of stress and can decrease mood swings associated with menopause. Yoga, tai chi, and qi gong can also be used as a form of exercise, which will help your mood as well as your body.

Exercise.Regular exercise can reduce stress and can affect your emotions. Choose an exercise you like to do and that you can stick with for thirty minutes at a stretch over most days of the week. Even mild to moderate exercise can improve sleep and can help you stave off mood swings.

Sleeping.You need at least 7 to 9 hours of restful sleep in order to have a stable mood. This can be accomplished by maintaining a regular sleep schedule and practicing good sleep habits. If you find you really can’t sleep, you should give natural herbs and supplments a go. My favourite one being

Not every woman experiences emotional changes as a result of menopause. If you find yourself with emotional changes in menopause that you can’t tolerate, try one of the tips above or make an appointment to see your primary physician, psychologist or menopause coach to help you cope.

]]>http://susanne-mcallister.com/2019/01/11/menopause-coach/feed/0Detox and slow down for menopausehttp://susanne-mcallister.com/2018/12/30/detox-and-slow-down-for-menopause/
http://susanne-mcallister.com/2018/12/30/detox-and-slow-down-for-menopause/#respondSun, 30 Dec 2018 22:27:54 +0000http://susanne-mcallister.com/?p=11012018 is nearly over and I seriously feel like I need a Detox and to Slow the f.. down! I used to never swear or cuss but during the last couple of years, the f… word has been on my lips. Maybe it’s a phase...

2018 is nearly over and I seriously feel like I need a Detox and to Slow the f.. down!

I used to never swear or cuss but during the last couple of years, the f… word has been on my lips. Maybe it’s a phase that comes with menopause, who knows.

As I reflect on my year, I know a lot more about things that I don’t want to manifest in 2019 for myself!

What about you?

Here is my list of “Not anymore’s”:

Spend my time and energy convincing someone of my point or that I am right (my energy is too valuable I decided)

Care about what other people think (hmm I hope that works)

Compare myself to other people and their life and feel I am never good enough

Put myself last!!!! (oh yes! Watch this space)

Instead, I will:

Spend time in nature and just BE

Detoxify my body to get my energy back

Not compromise on not doing my “golden hour” every morning (I will share my morning ritual in another blog soon)

Do Yoga, Nia or walk every day

Write every day because I love it

Grieve when I need to grieve because of “empty nest” syndrome

Plan a weekend away every month (not luxury but visiting friends or even in a tent)

What about you? Do you put yourself often last? Do you wish things will be different in 2019? Have you overindulged or the holidays and feeling like you need a detox? Do you feel you want to connect to more positive and like-minded people in 2019?What are your goals? What do they look like?

Every year I write down the things I don’t want to take into my new year then I burn that paper. Then I write all the things I want to have in the New year and I keep these goals and visions in my handbag or my bathroom cabinet. This means that your subconscious can get busy creating the life you really want to have.

]]>http://susanne-mcallister.com/2018/12/30/detox-and-slow-down-for-menopause/feed/0Creating A Home That Is A Wellness Sanctuary during Menopausehttp://susanne-mcallister.com/2018/12/20/creating-a-home-that-is-a-wellness-sanctuary-during-menopause/
http://susanne-mcallister.com/2018/12/20/creating-a-home-that-is-a-wellness-sanctuary-during-menopause/#respondThu, 20 Dec 2018 13:27:38 +0000http://susanne-mcallister.com/?p=1097Balance and harmony are key in making your home a healthy sanctuary you will come to as a beloved place to decompress especially over the Christmas holidays.

A place that you want to come back to every evening after a long day at work…

Where you truly feel safe and comfortable, and can really relax and unwind…

A place and a space that makes you feel peaceful, calm, and well. Especially during menopause and during peri-menopause you want to make sure that you take time for yourself and have a place you can truly relax.

The principle of “hygge” is something you might have read about in a magazine. Hygge (pronounced hue-guh not hoo-gah) is a Danish word used when acknowledging a feeling or moment, whether alone or with friends, at home or out, ordinary or extraordinary as cosy, charming or special. It comes from Denmark, which is apparently the “happiest” country in the world. I had the pleasure of travelling there this year and have found the people to be lovely and their homes cosy and inviting.

There are a number of simple and cost-effective changes you can make to your home that will really help enhance your experience of your home as a wellness sanctuary during menopause.

One of the biggest health enhancers is to clear out all the junk: get rid of that stuff you no longer use, and de-clutter your living space. This will automatically give you a sense of spaciousness and relief, and will immediately help you feel more peaceful within. (You could even sell some of that stuff online and make a bit of extra cash, thus increasing the wellness of your wallet, as well as your home!).

Stay organized, nothing ruins peace, harmony, and calm than a cluttered house where you cannot find anything. This includes that pile of bills and mail that is sitting unorganized in plain sight and other piles of papers.

Keep a clean floor. Floors that are dirty or cluttered with papers, towels, clothes and other stuff make the whole room look unkempt and disorganized.

Have comfortable furniture; this is key in having a place where you can truly relax when you get home. Furniture that looks good is great, but you will quickly regret a purchase made for looks alone when you cannot relax in your own home.

Remember the old adage “Cleanliness is next to Godliness”? Well, you don’t necessarily have to feel holy about it, but having a clean living space is healthy for more than just the reduction in germs and harmful bacteria: it will smell good, look good and feel fresh, all of which will help you to feel good when you are in it!

Talking of scents and smells, pure essential oils are a natural and health-giving way of enhancing the comfort of your home: the scent of citrus oils adds a fresh, invigorating feeling whilst lavender helps you feel calm, for example. Frankincense and myrrh are wonderful in promoting a meditative air. You can use a simple oil burner or make an air freshener with nothing more than a few drops of essential oil in a spritzer bottle filled with distilled water.

Another way to increase your comfort level, and therefore your capacity to relax, unwind and de-stress in your home, is to add “ambience”: soft music, soft lighting, candles, and beautiful art pieces can all add to a feeling of calm and tranquility.

Color schemes affect our mood: for example, blues and greens are calming, whilst reds, corals, and maroons make a room seem cozy and warm. Keep this in mind when redecorating.

Can you find one area, or room, to devote to your spiritual self? A meditation cushion and a small altar with items of special meaning can turn an unused corner into a sacred space for prayer, contemplation, and connection with the Divine Source (whatever that means for you).

Having living plants in the home will help keep the air oxygenated, and give a sense of the presence of nature. Just remember to water them!

Use a water filter for great drinking water.

Keeping some windows open whenever possible will help the circulation of fresh air and will keep your home from getting stuffy and from feeling oppressive and claustrophobic.

Growing herbs in the kitchen will again bring a little bit of nature in from the outside and will help you connect to the earth in an immediate and practical way. Not to mention bringing some wholesome nutrition to your kitchen table.

Natural light in your home, as much as possible, can enhance your mood and provide some vitamin D (although there is no substitute for getting outside every day).

Remember to laugh, spend time with, and hug those you live with, to increase the good vibes in your home.

If you live alone, invite family and friends over to share a meal.

Balance and harmony are key in making your home a healthy sanctuary you will come to as a beloved place to decompress especially over the Christmas holidays.

]]>http://susanne-mcallister.com/2018/12/20/creating-a-home-that-is-a-wellness-sanctuary-during-menopause/feed/0Menopause and Depression: What You Need to Know NOWhttp://susanne-mcallister.com/2018/12/09/menopause-and-depression-what-you-need-to-know-now/
http://susanne-mcallister.com/2018/12/09/menopause-and-depression-what-you-need-to-know-now/#respondSun, 09 Dec 2018 22:00:42 +0000http://susanne-mcallister.com/?p=1067Many people think it is a myth that it is a normal phenomenon to have depression during the menopausal years. Mild depression can happen to just about every woman in menopause but severe depression is not normal and should be treated like any other kind of depression. Please read what you need to know NOW about menopause and depression.

]]>Many people think it is a myth that it is a normal phenomenon to have depression during the menopausal years. Mild depression can happen to just about every woman in menopause but severe depression is not normal and should be treated like any other kind of depression. Please read what you need to know NOW about menopause and depression.

Depression increases during the Christmas season. This is due to additional pressures and expectations that we have on ourselves and that is put on us by others. Family issues that might have been lingering and where kept in check during the year tend to flare up during this intense time. Often fueled by consuming more alcohol than we normally would and also spending more time with people than what we normally would do.

Depression affects up to 25% of all women at some time in their lives. This is a much higher number than is seen in men. Depression can be extremely debilitating, interfering with activities of daily living, similar to other physical disorders like depression and heart disease.

While depression usually begins during a woman’s 20s, some women will develop their first episode of depression during menopause or even after menopausal symptoms have passed. This means that a woman can have depression at any point in her life.

In some cases, the symptoms are more progressive and can lead to major depression, which is a more severe mood disorder. This is defined as having low mood, guilt, and other depressive symptoms that last for a minimum of two weeks.

Women with premenstrual dysphoric disorder are at a higher risk of having an episode of major depression in the premenopausal years. Women with postpartum depression also carry a higher risk of menopause-related depression.

Some women will have an episode of depression for the first time in perimenopause. There are several theories that have been identified that explain the increases in depressive symptoms during menopause. Traditional psychologists blame the increase in depression things like “empty nest syndrome” or other changes that occur in the middle age years.

I have been dealing with “empty nest” syndrome myself and have found it very hard to let go of my children. Although I did raise them to spread their wings and follow their dreams, I was not prepared for the big emptiness that I felt within me.

In recent times, researchers have changed their focus to include the biological effects of the fluctuation of emotions that occur when the ovaries begin to make less of the hormones estrogen and depression.

Estrogen in particular interacts with neurochemical in the brain that affect a woman’s mood. Many women in my Menopause Support, Love & Humour Facebook Group report for no reason at all. It’s a fantastic group of like-minded women from all over the world seeking natural solutions to menopausal symptoms and new vision of our life.

The decrease in estrogen in the premenopausal years can result in depression. Things like insomnia and hot flashes may also contribute to emotional distress.

There have been many depression treatments proposed for depression during menopause but many of the research studies have not been done or have not been done correctly. Even so, many experts have their own methods of treating depression during menopause that work for most women.

What is Major Depression?

Major depression is a mood disorder that negatively affects an individual’s ability to have a normal mood. Mood disorders are generally not considered to be psychological but are believed to be changes in brain chemistry.

Basically, there are biological illnesses. Heredity can play a big role in who gets depression in menopause and who does not. It can also be related to emotional stressors or to physical illnesses. Hormonal changes are a part of menopause that can similarly affect the mood.

Please download your list here to check out if you or someone you love shows primary symptoms of major depression.

These mood disorders, such as major depression, are not a part of having a weak personality or being unstable. Instead, they are treatable illnesses for which psychotherapy and medication scan be prescribed. And there are also many natural solutions that can help when you feel depressed.

Major depression however needs to be treated under the supervision of a trained health care provider. Please find yourself someone that really listens to you and that takes care of your needs. I am a big fan of integrated medicine providers, which means that they look at all aspects of your life and treat you holistically. It may take a while for you to find someone that is right for you and it might cost you money too. However, if you can afford it, please get the best provider that is available.

How is Depression Identified during Menopause?

If you find yourself feeling depressed during the premenopausal or menopausal years, you should fist consider seeing a gynecologist to see whether or not your symptoms are related to hormonal changes during menopause.

You may also need to see a mental health professional, such as a psychiatrist (or even your own family doctor, integrative GP, naturopath etc.); especially if you think you are suffering from a severe depression.

As a part of the evaluation process, the doctor will likely do the following:

He or she will take a careful history of any past depressive episodes you have had in the past and any symptoms you are currently happening. This includes physical and emotional symptoms.

Do a physical examination and possibly run blood tests to see if the ovaries are working. Other blood tests, such as those of the thyroid gland, may also be taken.

Ask you about life stressors that may be causing the depressive symptoms to be worse.

Treatments of Depression in Menopause

The treatments used for depression depend on the severity of your symptoms and whether or not you have had previous depressive episodes. If the symptoms are found to be severe, antidepressant medications may be prescribed. You may end up on an SSRI antidepressant (selective serotonin reuptake inhibitor) as well as on estrogen and possibly progesterone (depending on the status of your uterus).

If your symptoms are somewhat mild and you have not been depressed before, there may be several treatment options. Antidepressants alone may be used to control the symptoms and relieve depression. Some natural remedies that help would be this St. Johns Worthor also, one that has helped many of my clients and myself in the past is a herb called Ashwanganda. This product is organic and helps with mood, anxiety and also enhances your memory.

If you suspect at all that you or a loved one suffer from major depression please don’t forget to download my checklist to know for sure. Forward to blog to someone that might need it too. Please contact a health care provider immediately or ring one of the many 24 helplines available if you or a loved on needs help. You are not alone and there is help available! Please reach out to someone and also join our Menopause Support, Love & Humour Facebook Group for additional support.

]]>http://susanne-mcallister.com/2018/12/09/menopause-and-depression-what-you-need-to-know-now/feed/0Chinese Herbs May Ease Menopausal Hot Flasheshttp://susanne-mcallister.com/2018/12/03/chinese-herbs-may-ease-menopausal-hot-flashes/
http://susanne-mcallister.com/2018/12/03/chinese-herbs-may-ease-menopausal-hot-flashes/#respondMon, 03 Dec 2018 13:14:46 +0000http://susanne-mcallister.com/?p=1062Hot Flashes are the worst, don’t you think? When you are drenched at night trying to get some well-deserved sleep or during the day when you are might be speaking in front of people and all of the sudden you can feel like someone dipped...

]]>Hot Flashes are the worst, don’t you think? When you are drenched at night trying to get some well-deserved sleep or during the day when you are might be speaking in front of people and all of the sudden you can feel like someone dipped you into a pot of boiling hot oil! Then there is insomnia, mood swings and many other issues, like itchy skin for example. Before I studied to be a health coach, specializing on menopause and entered this phase of life myself, I had no idea of all the symptoms and discomforts menopause can cause us! Not only physically but also mentally. This phase of life comes often hand in hand with “empty nest” syndrome that is unsettling and demands our attention. Approximately 75% of western women suffer from noticeable menopause discomfort and hot flashes. I would like to bring your attention to the east and some Chinese herbs that may ease your menopausal hot flashes but can also do more for you. C

Interestingly, only 10% of Asian women experience the same discomforts. Unlike the United States, Chinese people use traditional Chinese medicines and consume a very different diet.

In traditional Chinese medicine, a Kidney Yin Deficiency is thought to cause hot flashes. A traditional Chinese doctor would assess a patient and then be able to create a formula such as Zhi Bai Di Huang Wan, which has been used for hundreds of years to reduce hot flashes.

1. Shan Zhu Yu – Also known as Cornelian Cherry Fruit, Shan Zhu Yu stabilizes the kidneys and liver by enhancing their functions. This herb is sour, slightly warm, and non-toxic. It is commonly used to treat impotence, instant sweating, incontinence, and chronic lower back pain.

2. Shan Yao – This herb is also known as Chinese wild yam. It is a sweet and neutral herb used in traditional Chinese medicine as an anti-inflammatory agent, antibiotic, to promote urination and improve the digestive system. Shan Yao enhances the kidneys, lung and sleep channels.

3. Mu Dan Pi – Also referred to as peony root, this is an acrid, bitter and mild cool herb. This herb is used to clear heat and cool the blood by enhancing the functions of the heart, liver, and kidney.

4. Zhi Mu – This herb is used in traditional Chinese medicine to lower blood pressure and enhance the functions of the lung, kidney, and stomach. Zhi Mu is also known as Common Anemarrhena Rhizome.

5. Shu Dihuang – This is the cooked Rhemannia Root. Shu Dihuang is dense, sweet, sticky, and cold. It is commonly used to eliminate cold and heat accumulations in the body.

6. Fu Ling – Commonly known as Poria, this herb is bland sweet and neutral. It is used in traditional Chinese medicine as a diuretic. It eliminates water, and calms the mind by enhancing the functions of the heart, spleen, lungs, and kidneys.

7. Ze Xie – This is a sweet, bland and cold herb, used in traditional Chinese medicine to eliminate water and clear heat. Also known as Alisma, it enhances the functions of the bladder and kidneys.

8. Huang Bai – Used to treat night sweats, this herb is also commonly known as amur cork-tree bark. It is a bitter and cold herb that is known to clear heat and expel toxins by enhancing the kidney and bladder functions.

Here is the link to the product that I would recommend. Always make sure that your products are a 100 % natural herbs. HI Bai Di Huang

Ginseng

Another herb known to help with menopause is Ginseng. Ginseng substitutes the human hormones with phytoestrogenic hormones. Replenishing the hormones decreases the amount of hot flashes you will experience.

Looking at what each of the above herbs is known to do, it is easy to see why they would be used to treat menopausal symptoms, specifically hot flashes. These Chinese herbs and medicines can be found to purchase online and in some natural food stores.

Often, you can find a store in larger cities with a large Chinese population that sells traditional Chinese medicines. It is always a good idea to discuss any herbs you are taking with your doctor to ensure they don’t interact with any other medications you are taking or that your doctor may prescribe.

If you are not too keen and swallowing a lot of supplements in capsule form, you can add these Ginseng Drops to your smoothie or juice. As you might have guessed, as a menopause health coach I prefer the organic version of every product I consume. I love this Organic Ginseng that reduces brain fog and gives you energybecause this is something that I really found helpful. My energy was so low for a while before I had figured out all the menopausal puzzle pieces.

If you feel a bit puzzled and would like to know more on how to work with me, please connect with me on Wellness Hacks facebook pageor book your free 30 minute discovery call with me now.

]]>http://susanne-mcallister.com/2018/12/03/chinese-herbs-may-ease-menopausal-hot-flashes/feed/0How long does menopause last?http://susanne-mcallister.com/2018/11/26/how-long-does-menopause-last/
http://susanne-mcallister.com/2018/11/26/how-long-does-menopause-last/#respondMon, 26 Nov 2018 12:49:10 +0000http://susanne-mcallister.com/?p=1051How long does menopause last is a bit a difficult question to answer because it really is different for every woman. Menopause is a time of a woman’s life when the ovaries no longer produce eggs and the production of ovarian hormones begins to drop...

]]>How long does menopause last is a bit a difficult question to answer because it really is different for every woman.

Menopause is a time of a woman’s life when the ovaries no longer produce eggs and the production of ovarian hormones begins to drop off. This causes many different symptoms that ultimately result in the cessation of periods.

When a woman has had no periods for twelve consecutive months, it is said that menopause is over.

There are actually three phases of menopause during a natural menopause. These include the following:

• Perimenopause. This is also referred to as the menopause transition. This period of time usually starts 8-10 years before actual menopause and is a time when the ovaries are gradually producing less of the hormones, estrogen, and progesterone. Perimenopause usually begins when a woman is in her 40s but can also begin when a woman is in her 30s. Perimenopause continues until the woman reaches menopause and no more eggs are made. There is an acceleration in the drop off of estrogen production in the last 1 to 2 years before menopause starts. Women begin to have menopausal symptoms during the menopausal state. There are still periods, although they may be irregular, and pregnancy can still happen during this stage.

• Menopause. This is the time period when the woman has no menstrual periods. By definition, menopause lasts for 12 months, during which time a woman has no periods. Menopause ends when the woman has had no periods for 12 months in a row. Menopausal symptoms can occur during this time as well.

• Post-menopause. This is the time period after menopause. Most of the menopausal symptoms begin to disappear during this time. Because there is very little estrogen produced, women who are postmenopausal will experience an increase in the risk of various diseases that they were protected from when estrogen was present. This includes conditions like heart disease and osteoporosis, both of which are less prevalent in women prior to menopause but increase in incidence after menopause. Fortunately, there are treatments available, including estrogen replacement therapy that can turn around the risk of these diseases.

How long does perimenopause last?

Perimenopause lasts for an average of 4 years but it can be longer or shorter, depending on the woman. Some women will have up to 10 years of perimenopause, while other women will have just a few months of perimenopause. This period ends when the woman has had no periods for twelve consecutive months, which is considered the menopausal period of time.

What is the Definition of Premature Menopause?

The average age of menopause is 51 years of age although it can occur as early as age 40 or as late as age 59. Premature menopause is defined as going through menopause prior to the age of 40. Premature menopause can also occur if a woman has had her ovaries removed early in life or has undergone chemotherapy, which irretrievably damages the ovaries. Anytime menopause occurs before the age of 45, it is considered to be “early menopause.”

How will you know when you are past menopause?

When an entire year goes by and the woman has not had any periods, she is considered to be past menopause. There is a blood test that can tell if a person has gone through menopause, called the FSH level or follicle stimulating hormone level.

This level can be misleading because the FSH level can fluctuate during perimenopause so the test may be inaccurate. FSH is the hormone produced by the pituitary gland in the brain in response to low estrogen levels.

Can pregnancy happen in the postmenopausal years?

Fortunately, you can no longer get pregnant once you have had no periods for 12 consecutive months. You can still get pregnant, however, during the perimenopausal years. If you don’t desire a pregnancy during this period of time, you need to use some kind of birth control until you have no periods for an entire year.

Barrier methods of birth control, such as the condom or diaphragm are good methods of birth control during the perimenopausal state.

What are the Symptoms of Menopause?

If you got them, I won’t need to tell you because you know without a doubt.

There are many symptoms of menopause that usually begin in the perimenopausal state.

Some symptoms you might expect include the following:

• Night sweats

• Hot flashes

• Vaginal dryness

• Pain in intercourse

• Insomnia

• Mood swings

• Depression

• Anxiety

• Urinary urge incontinence

• Breast tenderness

• Worsened PMS symptoms

• Dry skin or eyes

• Dry mouth

• Irregular periods or the skipping of menstrual periods

• Periods that are too heavy or too light

• Headaches

• Hair loss

• Weight gain

• Problems in concentration and memory

• Decreased sex drive

• Muscle and joint pains

• Headaches

• Rapid heart beat

Not every woman will get all of these symptoms and some women will get no symptoms at all. One of my friends just transitioned without any symptoms at all and I have a friend that has been in menopause for 10 years! There is a lot you can do and menopause can really be a time to celebrate. Many of these symptoms are the direct result of decreasing estrogen levels by the ovaries. They usually pass when menopause is over with. I help women go through menopause naturally and get all the pieces of the menopausal puzzle sorted we look at hormones, diet, lifestyle, movement, empty nest, life purpose, relationships and connections.

]]>http://susanne-mcallister.com/2018/11/26/how-long-does-menopause-last/feed/0My top 7 steps how to sleep soundly through menopausehttp://susanne-mcallister.com/2018/11/20/my-top-7-steps-how-to-sleep-soundly-through-menopause/
http://susanne-mcallister.com/2018/11/20/my-top-7-steps-how-to-sleep-soundly-through-menopause/#respondTue, 20 Nov 2018 16:39:11 +0000http://susanne-mcallister.com/?p=1034I have to say that I always envied people that could just drop into a deep sleep once their head hit the pillow. Even before peri-menopause it would take me an hour to wind down and head into slumberland. I am also a light sleeper...

]]>I have to say that I always envied people that could just drop into a deep sleep once their head hit the pillow. Even before peri-menopause it would take me an hour to wind down and head into slumberland. I am also a light sleeper when someone opens the front door 3 houses down, I would hear it. I needed to create my own7 steps to sleep through menopause soundly and wanted to share what worked for me in the hope that it would work for you too. I don’t know about you, but when don’t sleep, I get a bit cranky .

Let me tell you a bit about my “no sleep story”. I nearly burned out five years after the death of my husband. I held it all together until then, actually I kept myself frantically busy, not so much out of choice but I had to be the provider for my girls and their rock. As a trained psychotherapist, I did everything I could to prevent more damage being done to my girls. Losing their Dad at the age of 15 and 12 with no other family around must have been so hard for them and I was so determined to be the perfect mum, whilst working very hard and learning so many things that my husband used to do for our family. I also finished my masters in transformative teachings the same year. I would study and write at night and slept very little.

I felt I was on day and night duty for years protecting my little ones from any more pain. All the noises I had never heard before at night in the house, for example, kept me awake. I always had anxiety and an active crazy but creative mind, which didn’t help either. My anxiety levels were so high but I always managed to hide very well. It all came crashing down for me once my youngest daughter had graduated. I couldn’t stop crying, it seemed another season of my life was over, never to return. I finally got my hormones tested and guess what, they were out of whack, no surprise there! But my cortisol levels were even worse! And this is stress related heart attack territory we are talking here! I was shocked because I was a health coach and mindfulness teacher and taught three classes of Nia movement every week. I thought I was doing ok but I was completely wrong.

I became my own best client so to speak. I took a good look at my life and made a lot of necessary changes. To manage the stress of peri- and menopause plus empty nest syndrome and my near burn-out took some time and finally the dedication to make my health priority. Sleep is only one of the pieces of the puzzles that is essential to sort out but a really important one.

As many as 61 percent of women during peri-menopause and menopause report symptoms of—you guessed it—insomnia.

It seems that so many things come together at once that cause these sleeping issues. Feeling like your melting into the hot lava of a volcano for example, also called “Hot flashes” of course! Not only during the day in all sorts of embarrassing situation but then also your night sweats occur during your sleep. When your body temperature rises and ends with you throwing off the covers and all your clothes (well, that’s what I do) you know you got them! They wake you up and interrupt your sleep, but may keep you from getting back to sleep too. And did you know the average hot flash could last up to three minutes? For some women, it’s so bad that they have to get up in the middle of the night to change the bedsheets and whatever they are wearing. You can imagine that this a few times each night sure put a cramp in your sleeping style.

This will put a damper on your already messed up moods, sex life and can keep your mind racing at inopportune times. And just the anxiety of knowing that you haven’t slept well since who-knows-when can set you into a cascade of more anxiety and worry that you won’t sleep again tonight.

Then there are the frequent trips to the bathroom, we tend to have during these years! Because our bladder muscle age along with the rest of us, which means its capacity to store urine diminishes also.

But not everything is bad news and I would like to teach my top 7 tips on how to get a better night’s sleep. If you are pushed for time, you can access the “better sleep through menopause cheat here”, so that you have all the info you need and can access it with one glance.

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Give yourself 30 minutes to wind down with the following evening ritual.

Minute 1-10 Close the Day

How about every evening you vow to take 10 minutes to journal about your day? The good, the bad, the funny! And put some words of gratitude into your words about what you have accomplished, what you have learned, and what you are particularly grateful for.

This is a process you can use:

I remember what I did starting from the evening going in reverse until I am in my mind where I started in the morning

I look at my overall progress and check if I am doing all the things that I intended be doing

From minute 10 – 20

Have a look at your schedule for tomorrow and your “to do list”

This is really important for me. Before I started doing this my busy mind would keep going over the things I needed to be doing the next day or week. I would catch myself mumbling to myself in my head “don’t forget…. And afterwards….!”

When you wake up, you want to know exactly what your day is about. Do you have any important meetings or calls? Deadlines, maybe? What do you have to get done?

Schedule your “you time”, your workout time, your meditation time and how about a little of just “Being” time with no plans?

This simple exercise takes away almost all stress and anxiety I have.

Most of my anxiety comes from unsolved problems and things I can’t control. For example, if my girls are safe and sound when they are out. But really, if I worry about them or not, it won’t change the end result and what happens. If they need me, it would better for everybody if I was well rested and ready for action.

And often, I worry about problems that are not real. But when I say to myself: I’m going to work on problem X from 10 AM until 11 AM, I can relax.

Also, there’s nothing you can do late in the evening. Just go to bed, already. Leave the problem solving for tomorrow when your brain is fresh.

From minute 20 – 25: What are you going to wear tomorrow?

It’s all about your calm mind at night and to simplify your life. If know what you are going to wear the next day, that is one less thing to think about and to get ready in the morning. So why not prepare your outfit so you don’t have to use your precious brainpower in the morning?

From minute 25 – 30:

Because you already have your schedule and “to do” list sorted for the next day you already know the “what” know I would like you to visualize the how”. How will you feel during that day? What makes you happy? What are the details of your day? If you are wondering why I am asking you to do this, it will make you more productive tomorrow and also puts your mind at rest in the “now”!

2. Your Sleep Environment and “Power Down”

Your bedroom should be your sanctuary – your retreat! The place you feel relaxed and comfortable! Which of course means that it is calm and not full of clutter! So, declutter your bedroom and create your own “Sleep Oasis”.

Be Consistent

Stay on Schedule.

Going to sleep and waking up at the same time every day—even on weekends—is crucial for setting your body’s internal clock, which experts call your circadian rhythm. Staying consistent also means that the quality of your sleep will be better

3. Be Mindful of What You Eat

Pay attention to when you eat—going to bed on an empty stomach or hungry can keep you up later and also going to up after a big feast will keep you up too. And go easy on any liquids before going to bed to prevent trips to the bathroom in the middle of the night. I try to get all my water in by 7 pm since I did this, I have stopped needing to do my usual trip to the toilet at 3 am .

Your winding down Ritual is part of your Nightly Ritual (see above)

Whether it’s curling up with a book, listening to calming music or taking a warm bath, doing the same, relaxing thing every night will signal to your body that it’s time to settle down. As mentioned yesterday, switch all screens, phones, TV, off an hour before going to bed otherwise the blue light can trigger your brain to stay awake.

Don’t Watch the Clock.Staring at the clock when you can’t sleep can stress you out and make it even harder to snooze. Keep your bedroom clock turned away from you so that you won’t be tempted to watch time tick by. If 20 minutes pass and you still can’t fall asleep, get out of bed and do something peaceful until you feel drowsy.

4. Temperature

It’s important to the get the temperature just right! If your bedroom is too cool, it’s not good and if it is too hot it’s not good either! Spending most of my time in Australia on the Sunshine Coast has taught me many valuable lessons since starting peri-menopause. I had to install air-conditioning in my bed room or there would be no sleep at all!

The reason is that a cooler temperature helps your body maintain a consistent temperature so you get night sweats and related insomnia. But if it’s too cold, your body has to expend more energy warming you up, so you’ll have a harder time falling asleep. Experts agree that temperature is 21 degrees Celsius – 65 degrees Fahrenheit.

Cool temperatures facilitate better-quality REM and deep sleep, both of which are critical to healthy daytime functioning. During the REM phase you experience dreams, while your brain processes learnings and consolidates memories. Sleeping deeply restores your body and repairs your muscles and tissue.

In order to keep your bedroom temperature consistent during the night, following these tips:

Keep your bedroom windows closed at night, as the outdoor temperature can fluctuate and affect the consistency of your bedroom temperature.

Keep blinds and curtains closed to block out sunlight and its associated warmth.

Darkness and coolness are two of the most important factors for a good night’s sleep.

5. Supplements that help you Sleep

Let’s look at a few supplements that have been a great help to me and my clients during this time in our life. Please make sure you always buy the best quality product possible. Try to buy organic and look at the reviews. I use Metagenics products when I am in Australia. If you live in Australia and want to order Metagenics, let me know and I can help you with the order because they are a “practitioner only” brand.

When I travel I use local health shops or Amazon UK or US to find the best products. You will find some of my recommendations in the post below. There as so much many other supplements that I use for many different ailments during menopause (hot flashes, regulate moods and hormones etc.) but for our little challenge I will talk about my top 3 supplements that will help you sleep better

Melatonin

Most women know melatonin as a go-to supplement for sleep. But Melatonin is also great for cardiovascular and cognitive health, as well as other health benefits.

It improves sleep by helping the body better regulate its biological clock and can also shorten the time it takes to fall asleep. I have found this product really helpful Melatonin for Sleep

Melatonin has strong antioxidant powers—and that means it can help protect against cell damage in the brain and throughout the body. There’s also evidence that melatonin can strengthen your bones.

(Nature’s Bounty is a great brand, the 10 mg is a high dose because I had a lot of problems sleeping, it comes also in lower dosages) Also this Sleep Spraycontaining Melatonin and Lavender is really nice and makes a great little present for a friend too.

Cortisol Stress and Sleep Manager

I love this product from Integrative Therapeutics It helps especially if you don’t sleep because of stress and your Cortisol levels are high. (High Cortisol levels are also linked to Hot Flashes).

It contains Ashwagandha, Magnolia, and L-Theanine which all support your Adrenal Health and help with anxiety levels. Here is the link for you to stress less and sleep better

(I love love love this product, it’s great and combines the best ingredients to handle stress, sleep and anxiety)

CBD Oil (not the stuff that gets you high though )

Cannabinoids are now used in treatment for a broad—and growing—range of conditions and symptoms, from sleep and pain, to anxiety and inflammation, to Parkinson’s disease and cancer.

CBD oil can reduce anxiety, making it effective in reducing sleep disruptions and improving sleep quality.

(The featured hemp oil drops I featured are of high quality and that is really important. Here is the link to the product that I use for better sleep and to combat anxiety Good quality hemp

6. Yoga for Sleep

Getting some sleep at all was one of the things that I really struggled with plus hot flashes along with mood swings that I didn’t like. I remember yelling at my kids, whilst a part of me was listening and watching this crazy lady that just could not stop herself. I don’t know if you ever felt like that?

And then there was my anxiety and feeling old and frumpy! Of course, you would not have known all of that looking at my Facebook profile and I think this is like this for most of us! It was only when I got myself a coach, along with a great naturopath and holistic GP that things started to make sense. My transformation was amazing, it was hard work and didn’t happen overnight, but I transformed my life once again completely.

Wellness is not only ONE thing, but there are many pieces to the puzzle. It takes a while to sort them all out, it’s not only about the right food, movement, supplements but also about the next phase in your life and learning how to take care of yourself instead of looking after everyone first.

Let’s get back to our sleep:

Here are Some Yoga Stretches to help you sleep:

1. Cat-Cow

To start, get on your hands and knees. Keep knees in line with hips and wrists; elbows and shoulders should be perpendicular to the floor. As you inhale, slowly round your spine toward the ceiling. Drop your head toward the floor, mimicking the shape of a frightened cat. Hold that pose for one second. Next, exhale and return to starting position. Now, Inhale and lift your chest and tailbone to the ceiling as you curve your back down. Raise your head. Hold that pose for one second. Repeat these motions five to 10 times.

2. Seated Forward Bend

Start in a seated position and extend your legs in front of you. Sit tall. As you inhale, reach arms overhead. Exhale as you fold forward and reach for your toes. Hold that position for 10 seconds. Return to start. Repeat.

3. Seated Twist

To start, sit in a cross-legged position. Exhale and place your right hand on your left knee. Place left hand behind tailbone. Twist your torso to the left, gently, as you look over your left shoulder. Hold that position for 10 seconds. Return to start, then repeat on the opposite side.

4. Legs Up the Wall

Sit near a wall. Roll onto your back, push your buttocks as close to the wall as possible, and lift your legs up in the air, over your hips, and rest them straight against the wall. With arms by your sides, turn up palms up. Hold that position for 10 to 20 seconds.

You can do these just for a few minutes and if you do that, every night, you are going to feel so much better.

7. Meditation for Sleep

Your mind is never “empty”

Meditation has been a big part of my life for about 30 years and I feel I am just beginning. Also, please don’t think your mind will ever be “empty”! This is not how this works at all, it’s more about learning to not get hooked into your thought and carried away!

‘Both groups met six times, once a week for two hours. Compared with the people in the sleep education group, those in the mindfulness group had less insomnia, fatigue, and depression at the end of the six sessions.”

]]>http://susanne-mcallister.com/2018/11/20/my-top-7-steps-how-to-sleep-soundly-through-menopause/feed/0How a Sedentary Lifestyle Makes Menopausal Women Suffer Unnecessary Symptomshttp://susanne-mcallister.com/2018/11/12/how-to-find-your-thing/
http://susanne-mcallister.com/2018/11/12/how-to-find-your-thing/#respondMon, 12 Nov 2018 13:31:43 +0000http://susanne-mcallister.com/?p=1020Let me say first that I don’t even like the word: “Exercise”! And I am a holistic menopause coach that helps women go through menopause naturally with Joy and no drugs! But the word “exercise” makes me run the other way! The “other way” being the way that would lead me to sit on the couch or at the beach with a good book and a glass of wine or some chocolate! Do you know that one?

Many women would agree that going through menopause is a miserable experience, and most women believe that their experience is the worst. This is true and it is not! Now a study has been done that shows some women really do experience the symptoms of menopause worse than others do. Read on and find out how a sedentary life style really does make menopausal woman suffer unnecessary symptoms and how to turn this around for yourself and feel like yourself again.

A study was done of more than 6,000 women across Latin America who attended one of twenty urban health centers in eleven Latin American countries, aged 40 to 59.

The study showed that the activity levels of women going through menopause were directly correlated to the severity of the symptoms they experienced.

The recent study, done by The North American Menopause Society showed that sedentary women have significantly worse menopause symptoms then those with an active lifestyle.

64% of the women involved were leading a sedentary lifestyle, of those women, 16% of them were experiencing severe menopause symptoms, compared to just 11% of the active women.

Sedentary women were also more likely to be obese and have higher levels of depression, anxiety, and insomnia.

What is a sedentary lifestyle?

A sedentary lifestyle is one without regular physical activity. The study done by The North American Menopause Society, defined a sedentary lifestyle as engaging in less than three weekly sessions of physical activity, such as jogging, walking or swimming, for at least 30 minutes a session.

Why does leading a sedentary lifestyle make menopause worse?

Leading a sedentary lifestyle can cause women to experience many side effects of menopause unnecessarily. Regular exercise provides many benefits to women who are going through menopause and can counter many of the side effects including weight gain, depression, and bone loss.

As women start going through all the hormonal changes associated with menopause, they tend to lose muscle mass and gain abdominal fat. If you are leading a sedentary lifestyle, you are at an increased risk of obesity as well as heart disease and type 2 diabetes.

Regular cardiovascular activities can reduce these risks as well as lower blood pressure, improve lipid profiles, and increase insulin sensitivity.

The hormonal changes your body goes through during menopause can cause you to experience emotional ups and downs. Combining those hormonal changes with all the life changes that happen around the same time, such as family structure, relationships, jobs, self-identity, can cause symptoms similar to depression and can even lead those symptoms to evolve into mild or moderate depression.

Another factor that can cause emotional difficulties is lost sleep. All of the changes that are happening to your body as well as in your life, combined with hot flashes and night sweats, can severely affect the quality and quantity of sleep that you are getting.

Getting regular exercise has been shown to be helpful in the treatment in mild to moderate depression. Getting regular exercise in the morning has been shown to improve sleep, while exercising in the afternoon or evening can make it harder to go to sleep at a decent hour.

The estrogen drop that occurs when menopause starts causes there to be rapid bone loss, especially in the first five years following the onset of menopause. This can lead to bones easily being fractured and osteoporosis. Strength training can help you keep the bone mass you have, while remaining sedentary will allow the bone loss to occur.

These facts make it very clear that leading a sedentary lifestyle leading up to, and throughout, menopause causes women to experience more extreme side effects than what they would otherwise have to deal with if they were engaging in physical activity on a regular basis. Even just walking for thirty minutes a few times a week can have a positive impact on the effects of menopause.

How much movement should I aim for?

At least 30 minutes most days of the week and more if you feel like it! But it has to feel like “JOY’!

Finding your “thing”?

Let me say first that I don’t even like the word: “Exercise”! And I am a holistic menopause coach that helps women go through menopause naturally with Joy and no drugs! But the word “exercise” makes me run the other way! The “other way” being the way that would lead me to sit on the couch or at the beach with a good book and a glass of wine or some chocolate! Do you know that one?

BUT I discovered I do LOVE movement and play! I only discover this 9 years ago in my first Nia Class! It’s all about “no pain and all gain”, it’s about Joy and connection to other women and included moving my body to awesome music from all over the world! Best of all, with a room full of woman that were welcoming and fun and didn’t judge me!

Nia uses easy steps, which was great because I always thought I had two left feet and was not coordinated at all! Nia is a blend of many modalities that I already learned to love and explore. Long story short, I have been teaching Nia for nine years and am also a qualified Yoga teacher now. It was a good idea to teach these modalities because I do have to turn up to my own classes and can’t stay on the sofa with my chocolate. Anyhow, why did I tell you about Nia?

I told you about Nia, because I have found my “thing”! The “movement” that makes me happy, that feels like I am playing and having fun and not “excersing”! Remember when you were a little girl and I you loved to be outside and played? Maybe you loved to ride around on your bike or liked to skip with a rope? Or did you dance around in your room to some music, singing along and pretending you are a famous singer (well you guessed it, that was me too!).

What is your “thing”? The movement that doesn’t seem like “exercise” to you? Is it running around the park with the dog? Getting on a bike? A dance class? Just close your eyes for a moment and think back! Observe your feelings and when a smile comes to your lips, you will know you are on the right path to finding your “movement” thing! Then take that smile and go with it! Find that class, that club or whatever it is that makes you happy and playful!

]]>http://susanne-mcallister.com/2018/11/12/how-to-find-your-thing/feed/010 Energy Boosters For Menopausal Fatiguehttp://susanne-mcallister.com/2018/11/04/10-energy-boosters-for-menopausal-fatigue/
http://susanne-mcallister.com/2018/11/04/10-energy-boosters-for-menopausal-fatigue/#respondSun, 04 Nov 2018 08:42:49 +0000http://susanne-mcallister.com/?p=875It was a shock for me when all of a sudden I did not have boundless energy anymore. This is why I am sharing with you my 10 Energy boosters for menopausal fatigue that have helped me. Many women experience symptoms when they go through...

]]>It was a shock for me when all of a sudden I did not have boundless energy anymore. This is why I am sharing with you my 10 Energy boosters for menopausal fatigue that have helped me. Many women experience symptoms when they go through menopause. One common complaint is fatigue, especially during the early stages of menopause when your body is adjusting to the new chemical balance.

If you are experiencing fatigue as a result of menopause, you don’t need to suffer through it. Below are ten ways you can boost your energy levels and feel less fatigued.

1. Exercise regularly – but most importantly, find the movement form that brings you JOY! I have been teaching Nia movement for 9 years now and love it! You can see me on a video and check out what Nia is here www.niaaustralia.com.au. I am also a Yoga teacher and I love walking. Think back what you liked as a little girl. Our bodies are designed to move and love it. Getting thirty to sixty minutes of exercise a day, even just taking a brisk walk, can help boost your energy levels. While this is probably the last thing you want to do when you are tired, exercise boosts your energy by producing feel-good hormones that give you more energy.

2. Limit caffeine and alcohol – (sorry ) Both caffeine and alcohol can affect your energy levels and interfere with your sleep. While they may give you an immediate rush of energy, this is often short and when it wears off you will be left feeling even more tired than before.

3. Watch what you eat – Eating smaller meals more frequently throughout the day can provide you with constant energy, but you can’t eat just anything. Limit the amounts of sweets you eat and instead eat a diet rich in fruits, vegetables, whole grains and lean proteins.

4. Practice relaxation – By taking the time to do the things you enjoy doing, you are allowing your body to relax. “Menopause: The Journal of the North American Menopause Journal” published a study showing that stress-reduction therapy decreased hot flashes by 22 percent. Relaxing also contributes to a good night’s sleep, which will lead to more energy. Check out the free app insight timer for relaxing music and meditations. If you like to meditate with me just find my teacher profile on there. I would love to hear what you think and what works for you.

5. Get enough sleep – Hot flashes and night sweats can disrupt your sleep and leave you feeling tired. Making your bedroom darker and cooler than normal, using a ceiling fan and wearing lightweight clothing to bed can help you sleep better at night. Set your body’s clock by going to bed and waking up around the same time every day. I have been using CBD oil and have really found this one really helpful CBD Oil

6. Don’t overbook your day – You may feel more fatigued because you are trying to do much in a day. Learn to say no, and ask the family to do some of the household chores. Taking on more then you can comfortably do in a day will increase your stress levels, which will impact your sleep and cause even more fatigue.

7. Drink enough water – When you aren’t getting enough water, your body needs to work harder to perform. This can lead to fatigue and difficulty concentrating. Increasing your water intake to eight to ten glasses of water a day will help give you more energy. It needs to be filtered water of good quality. Chlorinated water just kills your good gut bacteria and weakens your immune system. A reserve osmosis filter is my favorite one that works great.

8. Get some sun – Sunlight helps stimulate feelings of alertness. If you are walking in the sun you are getting energy from both exercising and the sunlight. If you chose to relax and read a book outside, you are still getting double the benefits with relaxation and the sunlight. Supplement with Vitamin D throughout the year. It’s important you chose a Vitamin D natural and organic that really serves your body well.

9. Vitamin supplements- B-vitamins are an excellent option for energy. The best form of vitamin B is through nutritional yeast. Coconut oil is good for your thyroid and is also an energy booster.

10. Herbal remedies – Black cohosh and valerian are both herbal remedies for fatigue. Talk to your doctor before taking any herbs or supplements to make sure they are safe to take with any other medications you may be on.

Taking control of your fatigue is easier if you apply some or all of the above tips. Adopting a healthy lifestyle, eating right, exercising, getting enough sleep, and relaxing, will help you have more energy to enjoy your life to the fullest.

Menopause can be an amazing time for us and a chance to re-invent ourselves and really learn to take good care of ourselves. If you don’t make yourself a priority – nobody will!

I hope you found this helpful. I would love to hear how you are getting on. If you like to book a 30 min. free discovery session with me to find out more about how we could work together please fill in the form and let’s have a chat.